Dumbbell workouts provide added convenience for those that don't have the time to go to the gym. With just a bench and a set of dumbbells, you can get a full-body workout. To gain muscular strength and endurance, follow a five-day-per-week plan that targets each muscle group twice per week.

Warm-Up

Before each workout, it is important to conduct a proper warm-up. Perform five to 10 minutes of light cardio, such as jogging, followed by dynamic stretches for the muscle groups you are working on that day. For example, when working out the shoulders, you may jog for 10 minutes on the treadmill and perform arm circles to stretch the shoulders.

Five-Day Dumbbell Workout Plan

This five-day workout plan focuses on gaining muscular strength, mass and endurance. On Monday and Thursday, work your chest, back and biceps. Target your shoulders and triceps on Tuesday and Friday and perform leg exercises on Wednesday and Friday. Perform each exercise until fatigue with the goal of performing three sets on a declining repetition ladder: 12, 10 and 8 reps. Choose a weight with which you can complete 12 repetitions for the first set. If you can complete 18 repetitions with that weight, you chose too light of a weight. The objective is to fatigue the muscles. If you performed 12 repetitions on the first set, bump the weight up slightly on the second set to perform 10 repetitions. Rest intervals should range from two to three minutes between each set.

Chiseled Chest

The bench press and flyes work the chest, targeting the pectoralis major muscle. Start the bench press by lying down flat on a bench. Lower the dumbbell in each hand to chest level and push until your arms are fully extended. The frontal portion of the deltoid muscle in the shoulder and the triceps brachii, located on the backside of the upper arm, aid the pectoralis major in performing the bench press. These muscles are known as synergists, muscles that assist in executing a movement. Flyes are also done on the bench. First, lie down flat on the bench. With your arms perpendicular to your body, lower the dumbbells to each side with a slight bend in your elbows. When you have fully stretched out your chest, bring the dumbbells back to the starting position. The synergists involved in this exercise include your front deltoid muscle and your biceps brachii located on the frontside of your upper arm.

Brawny Back

Perform the deadlift and bent-over row for the back portion of your workout. For the deadlift, place a pair of dumbbells on the floor in front of you. Bend at the knees and hips and grab the dumbbells, keeping your head up and a slight arch in your lower back. In a slow and controlled motion, push off the floor until your legs are completely straight, keeping your heels planted on the ground and dumbbells on the outer portion of your thighs. The deadlift targets the erector spinae of the lower back. Muscles assisting the erector spinae include the quadriceps of the front thigh region, the adductor magnus of the inner thigh, the gluteus maximus of the buttocks and the soleus of the calf region. You may also feel this exercise in your upper back as the trapezius, rhomboids and levator scapulae are activated to hold the dumbbells. To execute the bent-over row, grab a pair of dumbbells with your palms facing the front side of your body. Bend at the hips so your torso is nearly parallel with the floor and let your arms hang fully extended. With your feet shoulder-width apart and knees slightly bent, pull the dumbbells toward your torso before lowering them to the starting position. This exercise targets your entire back region from the latissimus dorsi, which spans most of your back, as well as the trapezius and rhomboids.

Busting Biceps

Hammer curls and concentration curls are two of the most common biceps exercises. The biceps muscle group encompasses the front side of the upper region of your arm and extends into your forearm. To begin the hammer curl, stand straight up with your palms facing your hips. Keeping your elbows stable, curl the dumbbells toward your shoulder and lower them back down to the starting position. You will feel most of this exercise in the forearm area as the chief target is the brachioradialis muscle. The biceps brachii and brachialis located on your upper arm support the brachioradialis to perform the exercise. The concentration curl is executed while sitting on the bench. Let your right arm hang to the ground with a dumbbell in hand. With your elbow pressed into your inner thigh area, curl the dumbbell toward your shoulder and lower it back to the starting position. Repeat with your left arm. The brachialis is the main target of this movement and is aided by the biceps brachii and brachioradialis muscles.

Triple Threat Triceps

The two triceps exercises you will perform are the French press and tricep kickbacks. The triceps brachii is the only muscle of the triceps group. This muscle has three heads, meaning it has three different points of origin which all meet at the elbow. To begin the French press, sit down on a bench and position one dumbbell overhead. Hold the dumbbell with both palms placed under the inner plate. With your elbows overhead, lower the weight, flexing your elbows. Lastly, push upward extending your arms before slowly lowering the dumbbell back to the starting position. To perform triceps kickbacks, place your right knee on the bench and your left hand on the bench to support your weight. Kneel over so your torso is parallel with the bench. With a dumbbell in your left hand, keep your upper left arm parallel with your entire body while lowering your forearm to make an L shape. Extend your left arm until it is straight before returning to the starting position. Repeat with your right arm.

Shredded Shoulders

The shoulder press and lateral raises are two staples of many shoulder workouts. Execute the shoulder press by standing up straight with a dumbbell in each hand and palms facing forward. Position the dumbbells on each shoulder and push upward until your arms are extended overhead before returning slowly to the starting position. The shoulder press targets the frontal region of your deltoids and is assisted by the pectoralis major, triceps brachii and trapezius muscles. Begin with your palms facing in when performing lateral raises. With straight arms, raise the dumbbells away from your body until they reach shoulder level. Lower the dumbbells back to the starting position and repeat. This exercise targets the outer portion of the deltoids and is aided by the front deltoid region and the trapezius.

Loaded Legs

Squats and straight-leg deadlifts target separate areas of the legs. To execute a squat properly, start with your feet shoulder-width apart and toes pointed straight ahead. With dumbbells in each hand, rest them on each shoulder with your palms facing forward. Squat down until your knees form a 90-degree angle and push back up to the starting position. The squat primarily works the quadriceps and is supported by the gluteus maximus, adductor magnus and soleus. Straight-leg deadlifts are performed by starting with your feet shoulder-width apart and a dumbbell in each hand. Keep your legs straight and bend at the hips until your torso is parallel with the floor. After a brief pause, raise yourself back up to the starting position. This exercise targets the hamstrings located on the backside of your thigh. The erector spinae, gluteus maximus and adductor magnus aid the hamstrings during this exercise.

Tips & Warnings

Discontinue exercising if you feel any pain or discomfort above the normal range associated with physical activity.

About the Author

Based in Maine, Adam Clark has a passion for writing and fitness. He graduated from the University of Maine with a Bachelor of Arts in journalism in 2010. He held the position of sports editor during his tenure at the school newspaper. He is a Certified Personal Trainer by the American Council on Exercise and currently works at the local YMCA.